Barbell Reverse Wrist Curl
Use heavy bilateral barbell loading to build control through the whole range: Barbell Reverse Wrist Curl finishes an arm session cleanly.
How to do Barbell Reverse Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the barbell towards your body.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Barbell Reverse Wrist Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Reverse Wrist Curl Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Barbell Reverse Wrist Curl
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Barbell Reverse Wrist Curl — Frequently Asked Questions
How do you do the Barbell Reverse Wrist Curl?
Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Slowly curl your wrists upward, bringing the barbell towards your body. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Reverse Wrist Curl work?
The Barbell Reverse Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Reverse Wrist Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Reverse Wrist Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Reverse Wrist Curl?
Try the Dumbbell Lying Pronation On Floor, Band Reverse Wrist Curl or the Wrist Rollerer. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
